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Wed

March

10

DB Push Press, Walk-out Push-ups, and L Pull-ups E-mail

Strength:

Power Clean 5-5-5 reps (75/80/85%)

Newbies find 5 RM

WOD:

3 rounds for time of...

20 DB Push Press (45% BW)

10 Walk outs to push-up

5 L Pull-ups

 

Post loads for power clean and time for workout to comments.

 

Schedule Update:  No 5:30pm class this Friday and no 9am O-Lift class this Saturday

We will be in Tulsa this weekend for the South Central Sectionals Regional Qualifier

Brice, Kam, Matt, Vaty, Jared, Jarred, Kristen, and Tia will all be competing

Make sure to wish them luck if you see them this week!

 

First CFOKC Fitness Standards Test Day:  Next Wednesday March 17, 2010

You must have all categories checked off to test for a T-shirt

There are tons of opportunities to get your standards checked off in this next week, make sure you get'em done.

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T$ Azevedo  - Power Clean; DB Push Press, L Pullups, Walkout Pus   |March, 11 2010 - 8:14 am
avatar Power Clean 5RM: 135#

WOD:
20 push press (25#)
10 walkout to pushups
5 L pullups (blue band)

11:30


I can't move my shoulders today. Huzzah.
shanna lakin  - pp/pu/lpu   |March, 11 2010 - 1:05 am
avatar PC 88-93-100

9:28 25#/gbdh pu

45% bw....as if.
Charles Te   |March, 10 2010 - 10:47 pm
avatar powerclean 3x5: 95-105-125

WOD: 14:25, 25#
-still terrible at presses
Lindy Lou  - DB Push Press, Walk-out Push-ups, and L Pull-ups   |March, 10 2010 - 9:39 pm
avatar Power Clean 103 (1RM since I didn't have one yet)

WOD:
3 rounds for time of...
20 DB Push Press (45% BW)
10 Walk outs to push-up
5 L Pull-ups

Time: 9:15, 20#, Blue Band L Pull-ups

45% would have been close to 35# and that so wasn't happening.
Emily Borders  - DB Push Press, Walk-out Push-ups, and L Pull-ups   |March, 10 2010 - 7:53 pm
avatar Power Cleans: 53-63-83

WOD: 10:24 25# Blackband pullups
Adam Borders  - DB Push Press, Walk-out Push-ups, and L Pull-ups   |March, 10 2010 - 7:25 pm
avatar Power Cleans: 95-115-125

WOD: 10:25 30# Blueband pullups, Walk outs were ugly
Brad Kilman  - DB Push Press, Walk-out Push-ups, and L Pull-ups   |March, 10 2010 - 4:05 pm
avatar Power Cleans 5-5-5: 135, 150, 160

WOD - 12:05, 40# DB's, walkouts kinda ugly, and L pull-ups using the upward momentum of my legs to help out, but no kip.
Amanda Filbeck  - DB Push Press, Walk-out Push-ups, and L Pull-ups   |March, 10 2010 - 2:57 pm
avatar Strength:
Power Clean 5-5-5 reps (75/80/85%)
53, 73, 83

WOD: 3RFT
- 20 DB Push Press (45% BW)
- 10 Walk-outs to push-up
- 5 L Pull-ups (blue band / single leg)

11:44 (20# DB )
Laura Rankin  - DB Push Press, Walk out Push Up, L-Pull up   |March, 10 2010 - 11:21 am
avatar Power cleans 3x5 (75-80-85%)--88-93-100

WOD: 15:36 Rx'd...
Well, I'll call it Rx'd. 30# DB were close to 45% of body weight (2 lbs short-I need to lose some serious body weight--30# DBs were HEAVY for me) and the L-pull ups were more L-ish than strict L, but I'm counting them! The walk out push ups were S-L-O-W...much harder than I expected.
shanna lakin  - Stud...   |March, 11 2010 - 1:08 am
avatar Man you have strong shoulders
Celeste P  - competition   |March, 10 2010 - 11:15 am
avatar Address is 5915 S 118th East Ave. Tulsa, OK 74146, correct?

I may be in Tulsa on Saturday and would love to come spectate.
Tom Russell  - Power Clean; Shoulder Smoker   |March, 10 2010 - 8:31 am
avatar Strength:
Power Clean 5-5-5 reps (75/80/85%)
115-125-135

WOD: 3RFT
20 DB Push Press (45% BW)
10 kinda sorta like an inchworm thingy
5 L Pull-ups

11:36 (30#)
The L pull-ups were pretty darned close to rx'd but the inchworm thingys met the highest established standards.

Best wishes to those competing at sectionals. Would certainly like to know your competition times if you think to post them Friday evening.
Timothy Blackwell  - DB Push Press, Walk-out Push-ups, and L Pull-ups   |March, 10 2010 - 7:44 am
avatar Strength: 135-150-160

WOD: 11:04

L-pullups were surprisingly difficult.
Randy Shrauner  - Press-Walk out-Pullup   |March, 10 2010 - 7:39 am
avatar Power Cleans 3X5 (75-80-85%)
145-155-165#

12:15 on the WOD

1 Pood KB's (35#)
Knee Tuck Pullups

Happy Birthday Brinlee!
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